Name: Playbook - Jake Schultz - 12/04/2022 Chest & Shoulders
Uploaded: 2023-12-11T15:29:51.566Z
Duration: 60 min
Description: 12/04/2022 Chest & Shoulders

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- place the V-bar at the end of the landmine barbell 
-Press up engaging your upper chest
-Also press your hands together for increased chest & anterior delt activation
- Lower with control back to starting position

Kneeling landmine press w/ V-bar

- Hinge forward to a bent over position, side facing the landmine bar
- Grip the end of the bar and pull it up engaging your rear delt throughout the movement 
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine SA bent-over rear delt raise- side facing

- Begin in half kneeling position facing sideways
- With your elbow slightly in front of you 
- Press the end of the barbell up across your body engaging your chest
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine Crossbody press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

-With cable set to high position
- Squeeze arms togther in front of your belly button
-Return to stretch position slow & controlled
- Maintain a tight core and get a good stretch

Decline cable fly

-Find the weight you would almost reach failure at 10 reps with
-Do ~10 reps and immediately decrease weight by 2.5-5lbs and do 10-20 reps
-Continue to drop weight until you get down to 5lb dumbbells

Example: 
10 reps at 35lbs
12 reps at 30lbs
15 reps at 25lbs
15 reps at 20lbs 
12 reps at 15lbs
20 reps at 5lbs 

No rest in between 🥵

DROPSET Dumbbell lateral raises

12/04/2022 Chest & Shoulders

ARMS 01/01/2024

Push/Pull 12/15/2023

Shoulders 12/13/2023

Legs 12/12/2023

Chest & Biceps 12/11/2023

Shoulders & Core/Abs 12/07/2023

Back & Triceps 11/29/2023

Push/Pull Upper Body 11/26/2023

Legs 11/27/2023

Quad focused legs 07/25/2023

Blake

Chest & Shoulders 07/24/2023

Legs 07/23/2023

Back & Triceps 07/21/2023

Chest, Shoulders & Biceps 07/20/2023

Legs 07/19/2023

Push/Pull 07/18/2023

Back & Triceps 07/17/2023

Legs 07/16/2023

I love the shoulder and abs combo! 🙌🏼

Shoulders & Abs 07/15/2023

Back & Biceps 07/14/2023

Chest & Triceps 07/13/2023

Glutes & Hamstrings 07/12/2023

Back & Chest 07/11/2023

Shoulders 07/10/2023

Legs 07/09/2023

Back & Triceps 07/07/2023

Chest & Biceps 07/06/2023

Legs (Quad focused) 07/05/2023

Push/Pull 07/04/2023

Glutes/Hamstrings & Shoulders 07/03/2023

Masoud

Back & Triceps 07/02/2023

Chest & Biceps 06/30/2023

Upper Push/Pull 06/29/2023

Shoulders & Core/Abs 06/28/2023

Tremendous workout today! Jake’s supersets will test your endurance!!💪🏽

Steve 

Chest & Biceps 06/27/2023

Deana

Back & Triceps 06/24/2023

Lower Body Quad Focused 06/23/2023

Chest & Back 06/22/2023

Legs 06/21/2023

Steven

Chest & Biceps 06/19/2023

Back & Triceps 06/15/2023

Legs & Shoulders 06/14/2023

Push/Pull Upper Body 06/13/2023

Full Body: Stability Focus 06/12/2023

Legs & Shoulders 06/09/2023

Back & core/abs 06/08/2023

Chest & Arms 06/07/2023

Quads & Shoulders 06/06/2023

Push/Pull Upper Body 06/05/2023

Abs & Core 06/04/2023

12/04/2022 Chest & Shoulders

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